Weeknight Power Bowl

The Healthy Bachelorette: Weeknight Power BowlFull steam ahead! I’m back in my 7th out of 10th class in grad school (yes this is taking forever…), working full time at Pure Barre and as a Coach for All Access Internships. Woah buddy.  All great things – but sometimes it just doesn’t allow for making healthy bachelorette meals. (Though did you hear the news?! Bachelorette only for a little while longer!)

Meal planning really helps during these busy weeks, and be sure to check out our healthy meal planning tools.  These are the kind of weeks when you revert back to college and instead of doing laundry – you just buy more underwear. Yeah that happened.

Check out my weeknight power bowl! The majority of this recipe is prep, especially if you use chicken that you already cooked earlier in the week. It is a yummy, healthy and fresh meal for one that you can save for the next night, or even bring for lunch the next day. It provides lots of color from the vegetables that serve as your base, and you top it all off and make it more than your typical boring salad by adding hummus, avocado and a fun lemon cilantro vinaigrette. Did you know that the Vitamin E in olive oil helps you absorb the nutrients in your vegetables? See, salad dressing isn’t always a bad thing! Enjoy and happy cooking 🙂

Weeknight Power Bowl

Serves: 1 and 1 leftover

Ingredients

  • 6 cups baby spinach
  • 1/2 of a hot house cucumber, washed and sliced into half moons
  • 8 campari tomatoes, washed and quartered
  • 1/4 cup red onion, chopped
  • 1/2 avocado, sliced into 6 pieces
  • 6oz grilled chicken, cubed
  • 4 Tablespoons pine nut hummus
  • 4 Tablespoons cilantro
  • 1 lemon, cut in half
  • 2 Tablespoons olive oil, divided (I used dill infused for more flavor)
  • Pepper to taste

Directions

  1. Set out a large salad bowl and a tupperware bowl.
  2. Add 3 cups of the baby spinach to each bowl, and top with 1/2 of the cucumber slices, 4 tomatoes, 1/8 cup red onion, 3 avocado slices and 3oz of the grilled chicken.
  3. Add 2 Tablespoons of the pine nut hummus to the center of the bowls.
  4. Top each bowl with cilantro, squeeze one half of the lemon onto the salad and drizzle 1 Tablespoon of olive oil.
  5. Top with fresh ground pepper, and serve!

The Healthy Bachelorette: Lunch!

 

Lunch ready for tomorrow! And check out this fancy planner that I got to design with Erin Condren for Pure Barre. It also has a meal planning dashboard – pretty awesome!

 

BLT Spaghetti Squash Boats

This fall I joined the Hub City  Farmers Market CSA – Fall Farm bag, and am really loving it! I have heard about CSA’s before, and have had friends who have joined them, but 4 servings of produce every week was just too much food and it would have gone to waste. This farm bag is perfect as it supports local farmers with produce that has been picked within the last 24-48 hours and is only $15 per week for 8 weeks. Every Saturday, I select which items I would like in my farm bag, and the bag is actually delivered to my office on Tuesday! It is a very exciting part of my day. This season is almost over, but if you live or work in the the Spartanburg area, I would highly recommend the Hub City Farmer’s Market CSA program for Spring.

Since it is a fall farm bag, we have been getting a lot of fall squashes such as butternut, acorn and of course spaghetti squash! This has caused me to get quite creative with my fresh recipes (exactly the result I wanted out of this program). This week I got a little creative with my spaghetti squash.

If you have never had spaghetti squash, I highly recommend you try it. It is a gluten free option to spaghetti, is a whole food (no added chemicals, preservatives, fat or salt) and actually has way less calories than real spaghetti. One cup of spaghetti has 221 calories, compared to spaghetti squash which has about 40 calories per cup –  that is over 5x the calories! And I promise you, the texture and the flavor is way better than bland out of the box spaghetti. Try using spaghetti squash in any dish you would typically use spaghetti noodles (with pesto, marinara sauce etc).

Recently, I have really been obsessed with these “spaghetti squash boat” recipes you see on Pinterest . It’s super easy, just roast the squash, add in your toppings, roast a little more and serve. Check out my BLT Spaghetti Squash Bowl below and don’t be expecting leftovers .. you will want to eat it all!

BLT Spaghetti Squash Boats

BLT Spaghetti Squash Boats

Serves: 2

Ingredients

  • 1 Medium Spaghetti Squash
  • 2 Tablespoons Olive Oil
  • 4 pieces nitrate free bacon (I used Applegate)
  • 1 cup grape tomatoes, halved
  • 1 6oz bag baby spinach
  • 2oz goat cheese, divided
  • Black Pepper, to taste

Directions

  1. Preheat the oven to 425 degrees.
  2. Cut the both ends off of the spaghetti squash, then cut it in half. Scoop the seeds out with a spoon.
  3. Drizzle 1 Tablespoon of olive oil and grate fresh black pepper over each half of the spaghetti squash.
  4. Place the spaghetti squash face side down on a cookie sheet. Bake on 425 for 35-40 minutes.
  5. While the spaghetti squash is cooking, cook the bacon in a large frying pan on medium-low heat trying not to char it.
  6. Once the bacon is cooked, place on a plate with a paper towel and pat off the extra grease.
  7. Add the spinach and halved tomatoes to the pan and cook for 1-2 minutes until spinach is wilted.
  8. Once the spaghetti squash is roasted, remove from oven and turn over face side up. Fill the middle of the spaghetti squash with the spinach and tomatoes and top with crumbled bacon and 1oz of crumbled goat cheese.
  9. Roast for another 5 minutes on 425, and serve!

Lemon RicottaZucchini Noodles with Chicken and Sun Dried Tomatoes

Lemon Ricotta Zucchini Noodles from The Healthy Bachelorette

I have heard from many of our followers that they have gotten spiralizers recently, and I am so excited about that!! I love how you can take one of your favorite pasta dishes, and create it into a healthy low carb dish that literally takes half the time.

This dish is inspired by a recipe I saw on Pinterest. I added some flare and used low carb zucchini noodles instead of spaghetti (which has 45 grams of carb per 1 cup cooked…a cup of pasta is not very much!). Proof that any pasta recipe you see can be transformed into a guilt-free dish by using zucchini or summer squash noodles! What are some of your favorite pasta dishes that you want to make with the spiralizer? Be sure to leave a comment and/or recipe below and we will try to re-create it!

Lemon Ricotta Zucchini Noodles with Chicken and Sun Dried Tomatoes

Serves: 2 (or 1 and 1 lunch)

Ingredients

  • 6oz grilled chicken breast, sliced
  • 3-4 zucchini
  • 2 Tablespoons julienne cut sun dried tomatoes
  • 2 Tablespoons olive oil, separated
  • 3/4 teaspoon lemon zest
  • 1 Tablespoon lemon juice
  • 3/4 cup fresh ricotta
  • Black pepper
  • Parmesan cheese for garnish
  • Lemon slices for garnish

Directions:

  1. Spiralize zucchini using the medium sized noodle blade (like spaghetti).
  2. Heat a large frying pan over medium heat, and add 1 Tablespoon of the olive oil to the pan. Add zucchini and sun dried tomatoes and toss to cook about 2-3 minutes.
  3. While zucchini is cooking, combine the rest of the olive oil, lemon juice & zest, ricotta and black pepper in a small bowl and mix with a fork.
  4. Add the ricotta sauce to the zucchini noodles and toss to coat.
  5. Divide the noodles between 2 large bowls. Top each bowl with 1/2 of the sliced chicken breast and lemon slices.
  6. Grate Parmesan cheese over each bowl, serve and enjoy!

 

Better Than Take Out Series

Welcome to our newest blog category: Better Than Take Out (BBTO)!

You know those nights where you just don’t want to cook? Or when you know that you will be working until 9pm..but also know that ordering take out is really unhealthy? Rather than resorting to Cheerios for dinner, check back here for our better than take out meals series!

I will say that I am a big fan of frozen meals, especially for those nights where you that struggle to cook for one. Whether it is my 20 year old patient or 80 year old patient, we all struggle with finding energy to cook for ourselves sometimes. So here’s what to look for when you are at the grocery store:

Healthy Bachelorette Frozen Meal Guide

Our first BTTO Review: Kashi Chicken Florentine

Healthy Bachelorette Better Than Take Out

BTTO Scale: 1 = Wouldn’t buy it again, 5 = It’s a girls go-to

Nutrition Score = 4 – One entree comes in under 300 calories, and the carbs and sodium also are below the limits above. This meal has 5 grams of filling fiber. The saturated fat is just slightly over the limit, at 4.5g. I wouldn’t sweat this, just be sure to add more veggies rather than fat i.e. more cheese.

Fullness Score = 4 This meal is decently filling for under 300 calories. I would recommend pairing it with a side salad.

Taste Score = 5 I love the savory Italian flavors of this dish. It includes grilled chicken, mushrooms, red peppers, 7 grain pilaf topped with Parmesan cheese.

Saltiness Score = 3 It’s a little on the salty side, even though it has 550mg sodium. Be sure to have some water and avoid adding more salt or salted foods to your meal.

Overall Rating = 4  Kashi has always been one of my go to’s and this is one of my favorites. You will definitely be sad when it’s gone.

#HBTip: Add frozen veggies to your meal to increase the fullness factor & nutrition without adding many calories, fat or carbs!

Check back here for more BTTO reviews!

 

 

Southern Summer Sautee

This weekend while at a friends birthday party, someone asked me what they can eat to eliminate all of the drinks and fried foods that happens on the weekend. The simple answer is: nothing.

The smart answer is: you can’t undo what you have done while intoxicated (sound familiar?) BUT you can change what you do today and this week! We totally get it, it happens to everyone even dietitians. Just be sure to hop back on and put the weekend eating and drinking in the past. Get back on track with these antioxidant filled veggies. Drink LOTS of water and get rid of the hangover! It is Tuesday after all….

All of these vegetables are in season and can be found at your local farmers market. If you are on the coast, you can pick up the shrimp locally too! This sautee is a quick 20-minute healthy meal for the weekend or weeknight.

The Healthy Bachelorette: Southern Summer Saute

Southern Summer Sautee

Yields: 2

Ingredients

  • 2 tablespoons olive oil
  • 2 gloves garlic
  • 1/4 red onion, sliced
  • 1 cup zucchini/squash, sliced into half moons
  • 2 ripened tomatoes, roughly chopped
  • 1 cup okra, chopped
  • 1.5 cups corn, fresh or frozen
  • 5 basil leaves, sliced
  • Juice of 1 lemon
  • Freshly ground pepper
  • 12 shrimp, fresh or thawed from froze
  • Pepper/Paprika to taste

Directions

  1. Heat a large frying pan over medium heat. Add the garlic and onion. Sautee for 2-3 minutes.
  2. Add the zucchini/squash and sautee for 4-5 minutes.
  3. Add the chopped tomatoes, chopped okra, corn, basil, pepper and juice of the lemon.
  4. Sautee for about 6-7 minutes, until squash is soften and okra and tomatoes are fully cooked.
  5. Remove vegetables from pan.
  6. Add the shrimp to the pan. Season with pepper and paprika to taste, and cook for 2-3 minutes on each side until fully cooked.
  7. Add 1/2 of the vegetable mix to a bowl, and top with 6 shrimp per dish.
  8. Serve and enjoy!

Fresh vegetables, water and hair of the dog. You will get through this week we promise!

My HB Meal after a long work day!

Let’s be honest – we are all busy. Everyone is busy. Whether you are working 40, 60 or 80 hours a week – it is super hard to balance eat healthy and exercise into your work week!

We totally get it. Meaghan and I have a not so pretty commute ranging from 1-2 hours on certain days, and spend about 10 hours per week in the car commuting. HB Side note: If this is you too, I highly recommend getting satellite radio. Seriously, satellite radio will change your life and your attitude like you don’t even know. Anyway, we drive a lot. And if you can push yourself to drive 1-2 hours home, and go straight to the gym you might not get home until 8 – 9 oclock. Good for you for pushing yourself to go the gym! Now you are starving, what do you eat that is healthy and quick?

Salmon is filled with heart & brain healthy omega-3s, not to mention the fish oil does wonders for your skin, hair and nails. Did you know that a 5oz piece of salmon only takes 12-15 minutes to cook??! Welcome to your busy weeknight dinner. Check it out:

The Healthy Bachelorette: Teriyaki Salmon & Sugar Snap Peas

The Healthy Bachelorette: Teriyaki Salmon & Sugar Snap Peas

Teriyaki Salmon and Sugar Snap Peas

Serves: 1

Time: 20 minutes or less

Ingredients:

  • 1 5oz salmon filet
  • 2 tablespoons  Soy Vay teriyaki sauce, separated
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1 cup sugar snap peas, washed
  • 1 scallion, finely chopped

Directions:

  1. Preheat the oven to 425 degrees.
  2. Spray a small pyrex dish with olive oil spray and place the salmon filet into the pan.
  3. Brush with 1 tablespoon of the Soy Vay, and roast in the oven for 12-15 minutes (until fully cooked at 145 degrees internal temperature).
  4. Meanwhile, heat a medium sized frying pan to medium heat.
  5. Add the olive oil to the frying pan when heated, followed by the garlic. Saute for 1-2 minutes until fragrant.
  6. Add the sugar snap peas, and saute on medium heat for 6-8 minutes until they are cooked, but firm.
  7. Turn the heat down to low, and add the 1 tablespoon of teriyaki sauce. Simmer for 1-2 minutes.
  8. Once the salmon is cooked, plate along with the cooked sugar snap peas and garnish with scallion.

Sit back, relax and enjoy your healthy meal that you made in less than 20 minutes!

This meal provides the lean meat and the non-starchy vegetable portions for your Healthy Bachelorette Portion Plate.

 

What is your go-to Healthy Bachelorette meal? Leave us a comment below or share on social media using #MyHBMeal!